1-1-1-1-1-1-1

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compare to 2.23.09

Accessory Work
5 rounds of:
Max Double Unders in one minute, Rest one minute

Thanks to everyone who came out to yesterday's Rock Climbing field trip.  What a great time!

Don't forget about today's free Nutrition talk at 1pm. Bring Questions!

Tabata Interval 8 Rounds of the following 4 movements:
Wall Ball
Sit-Ups
Burpees
Box Jumps

In order to increase work output per interval, there will be a one minute rest between rotations. Go for max reps, no gaming.
In continuing with this week's theme, any movement may be substituted for Double Unders …except Burpees.  Only hit the rope if you've got pretty consistent doubles. 

Post total repetitions completed per movement to comments.

Accessory Work
Mobility

Congratulations to John, David, Josh and Shaun for completing Foundations! Please welcome them into the Level 1 group classes.

Who is excited for Rock Climbing today?!

There will be two Level 1 classes tomorrow at 10am and 11am again.  Please try and come to the earlier class if you're newer.

Anne puts on a Knee to Elbow Clinic.  Legit!!

Rock Climbing
4/4/09

The Rock Club
130 Rhodes Street
New Rochelle, NY 10801

We've got quite a crew planning to head up to New Rochelle on Saturday. If you have not RSVP'd, unfortunately we are completely full.

Here's what you need to know:
We will leave the Lyceum at 12:30pm
Everyone will be assigned to a car, so don't worry if you don't have one
Bring lunch and snacks
Bring $25 cash – this will pay for our class, rental gear and climbing time
Wear workout clothes – tight stuff on the bottom is probably your best bet
Remember to cut your toenails and fingernails the night before. Very important.

We have a one hour lesson at 2pm and then we're free to climb after that. We'll stay until about 5pm and then head back to the city.

5 Rounds For Time of:
5 Reps Power Clean, 155lbs
30 Double Unders

Post time to comments.

Accessory Work
Foam Roll or Stretch

Laurel recently got her first Ring Dip. Congratulations!!

Paleo Girl Scour Cookies  we like it raw
You Already Drink Crap  Human Nature
The Heterogeneity of Homosexuality Slate

3-3-3-3-3

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compare to 3.02.09

Accessory Work
21-15-9 reps for time of
Kettlebell Swings
Knees To Elbows

Margie

SBK talks food.
Sunday 5th of April. From 1-2:30pm, Free
Food is a necessary and sometimes wonderful, sometimes vexing part of our lives. As athletes, our questions surrounding food become even more complicated: what should I eat, when should I eat and how much? What if I want to lean out? Or gain mass? What about eating for endurance vs. weightlifting? What does it really mean to "eat healthy"?

Spend an hour learning the basics about your food quality, quantity and timing. We'll touch on the paleo diet, Zone portions and how to safely experiment with eating to support your performance. There will be plenty of time for questions

Nicole in the good hands of Dutch, EC and Shane.

The following CrossFitters have expressed interest in this weekend's SBK Rock Climbing outing.  Please confirm your spot and if you can drive by emailing Margie@crossfitsouthbrooklyn.com by Thursday.  Theres still plenty of time to sign up if you're interested, it's going to be a blast!

Jeremy
Brian
David
Margie
Jenna
Dan R
Brandy
Vadim
Olga
Malcom
Laurel
Julianna
Stephanie
Sameer
Bethany
Gabe
Adam S
Charmel
Anne
Rob

Daily Red Meat Increases Chances of Dying Early Washington Post
Why your Doctor is Wrong about Meat Life Spotlight

Max Rounds in 15 Minutes of:
10 Pull-Ups
15 Burpees
20 Double Unders

Post rounds to comments.

Accessory Work
Rotator Cuff Circuit 1

Our resident CrossFit Mommy, Charlotte

Inside the NYPD: Highway Patrol

5 Rounds of:
7 sets of the complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Rest between rounds as needed.

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compare to 11.19.08

Accessory Work
Mobility Work

Dutch Lowy's Training Seminar Attendees

NYC Bacon Take Down Flavor Pill

Sarah tracks her progress

Classes have been canceled today for Dutch Lowy's Training Seminar.  Remember that we're going to have two L1 classes tomorrow morning.  If possible, we'd like to get the newer folks coming to the 10am class and the intermediate L1 athletes showing up to the 11am class. 
Enjoy the day off and go do something outdoors!

Brian classes up Intensity

From our own Steph P:
"I'm doing the NYC Triathlon (Olympic distance tri – 1 mile swim, 24 mile bike, 3.1 mile run) as part of Team Fox, Michael J. Fox's foundation for Parkinson's research to raise money and awareness.

My fundraising page is here
I've received so much support already that I have increased my fundraising goal to $3200."

Please support Steph as she takes on this great cause and challenging event!